Q. “I always keep a tub of dip in the fridge to snack on, but how do I know if I’m making a healthy choice?”
Angela , via email
A. Brooke Longfield, Healthy Food Guide Accredited Practising Dietitian, responds:
The supermarket chiller has exploded with tasty dips recently, so you’re spoilt for choice. But we’ve come a long way from plain old French onion. Here are five simple tips to picking a healthy and delicious dip!
1. Slash the salt
Dip can be surprisingly high in salt, especially the pesto-based dips. Check the label for one with less than 400mg sodium per 100g.
2. Portion perfection
Grazing on dip straight from the tub is an easy way to overeat. Instead, spoon out a healthy serving of about two tablespoons to snack on.
3. Spice it up
Salsa is a low-kilojoule choice, but keep an eye on sugar and salt. Take a look at the ingredients list and pick one that is made with more than 50 per cent vegies and has no added sugar.
4. Watch the fat
Healthy fats from avocado and tahini (in hoummos) are no problem, but look out for cream-based dips that are high in saturated fat. Look for a dip with less than 5g saturated fat per 100g.
5. Veg out!
Vegie-based dips, such as hommous or beetroot dip, are light on kilojoules and fat compared to creamy dips. Serve with crudités to boost your veg intake further.